The first thing I hear when I recommend meditation to a client is: “I can’t, it’s too hard. My mind won’t stop!” or “I can’t sit long enough to calm my thoughts!”
Darlings, I have heard those excuses before and I hope this post will help you integrate meditation & pranayama in your daily life.
First of all, let me say that it’s a lot easier to meditate after a few pranayamas or breathing techniques.
Before I share with you a very simple pranayama, let me tell you the advantages of breathing and meditation:
1.) pranayama and meditation will ground you, center you, connect you to your body (not your head)
2.) it will clear your mind and prepare you for your day
3.) it can energize or calm you depending on the technique you use
4.) it will make you more focused and sharp
Don’t believe me, try it for yourself!
BTW: pranayama can be a form of meditation since it keeps you focused on the present moment.
Here is a short pranayama that you can practice before meditation:
1.) Sit in a comfortable position either in lotus pose or on a chair. Your back must be absolutely straight to allow the prana (energy) to flow easily. It helps if you are in a quiet place where no one will disturb you so yes you do need to shut down your IPhone and computer 
2.) Start by paying attention to and deepening your breath. Long breath in and long breath out. Inhale and exhale through your nose.
3.) Inhale by counting 6 then exhale by counting 12. By making your exhalation longer then the inhale you energize your body. Do this for about 5 minutes.
4.) Then inhale counting 6, hold for 3 or longer and exhale for 12. You can personalize to your needs for example you can inhale for 8, hold for 6 and exhale for 16 if you wish. Do this for 5 to 10 minutes.
5.) Focus only on you breath in …. and out…
6.) After about 15 minutes stop and return to normal breath. Take a moment to feel the sensations in your body and the calmness of your mind.
7.) You can stay in this space of appreciation (this is meditation!) or stretch your body and go about your day.
Tip #1: A longer exhale will energize you so it if favorable to do this technique when you need a boost of energy.
Tip # 2: Before going to bed make your exhale the same length as your inhale.
Tip #3: If you have a hard time falling asleep remind your body of the sleep breath by inhaling long and exhaling very short. If you need reminding of this breath listen to someone who does not snore!- breathing while they sleep. You will notice that the exhale is very short…
Let me know if you have any questions or leave a comment by posting below and as always, if you thought this was useful share with this post with your friends!
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